Breathing is one of the best ways to get acquainted with your pelvic floor
By Julieann Berg, PT, DPT
Have you met your pelvic floor yet?
Breathing intentionally can be a great way to connect to your pelvic floor.
Your diaphragm and your pelvic floor are muscles that mirror each other mechanically. They are both part of the 360 degree deep “core” that surrounds your trunk.
Your diaphragm sits underneath your rib cage and is your primary muscle of breathing. Your pelvic floor is a sling of muscles that sit at the base of your pelvis. These muscles offer support to your pelvic organs and play an important role in bowel, bladder, and sexual functioning, as well as pregnancy and childbirth.
Find a comfortable seated position and take some belly breaths. A good practice is inhaling for a count of 4 and exhaling for a count of 5. Try to visualize and/or feel the diaphragm and pelvic floor muscles moving.
On your inhale:
Your diaphragm 𝗰𝗼𝗻𝘁𝗿𝗮𝗰𝘁𝘀 and descends.
Your pelvic floor simultaneously 𝗿𝗲𝗹𝗮𝘅𝗲𝘀 and descends towards your the floor. Imagine your sits bones are separating side to side.
The pressure in your abdominal cavity 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 as belly expands outwards.
On your exhale:
Your diaphragm 𝗿𝗲𝗹𝗮𝘅𝗲𝘀 and ascends
Your pelvic floor simultaneously 𝗰𝗼𝗻𝘁𝗿𝗮𝗰𝘁𝘀 and ascends
The pressure in your abdominal cavity 𝗱𝗲𝗰𝗿𝗲𝗮𝘀𝗲𝘀 (this happens passively rather than during a forceful exhale)
For some people, they feel this coordination best lying on their backs. Other people can tap in easier in sitting. Give it a try for 3-5 minutes.
Breath holding disrupts the function of the pelvic floor and can lead to urinary leakage, prolapse, and other unwanted pelvic floor symptoms. When you hold your breath, especially during hard tasks (like lifting something heavy or during exercise), it puts a lot of pressure downwards on the pelvic floor. This makes it more difficult for the pelvic floor muscles to do their job and provide support to the pelvic organs.
Coordinating breath with movement, like during exercise or lifting, is also an important piece of pelvic floor health. Working with a pelvic floor physical therapist can help you coordinate breathing and pelvic floor engagement so your core can perform like a well rehearsed symphony.
